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  • 執筆者の写真Michie

#189 / Vegan Ciabatta Sandwich / ヴィーガン チャバタ サンドイッチ





















“長時間発酵のチャバタ” (6個分)

* 強力粉 250g

* ドライイースト 1g

* 塩 小1

* 水 200cc


* 茹でひよこ豆 240g (一缶分)

* ニンニク 小1片

* 練り胡麻 大2

* オリーブオイル 大1

* 水 または 豆の煮汁 大1

* レモン汁 大1/2

* 塩 小1


* ナス(スライス、塩をふってオイルでソテー)

* アボカド(スライス)

* レタス

* スプラウト

1. ボールにパンの材料を入れて粉気がなくなるまで混ぜ、30分休ませる。

2. 手に水をつけて、生地を軽くひっぱってたたむ、を一周繰り返す。(動画参照)

3. 再度30分休ませ、2を繰り返す。

4. 蓋をして冷蔵庫で約24時間発酵させる。

5. (次の日)天板を入れた状態でオーブンを230度に予熱する。

6. 生地の表面に粉をふり、クッキングシートの上に取り出す。

7. 打ち粉をして、生地がひっつかないようにし、20cm*30cm程度の大きさにそっと広げる。

8. カードで6等分する。

9. オーブンから天板を取り出し(火傷注意)、クッキングシートごと生地をのせ、オーブンに入れる。

10. 230度で20分焼く。


This time, no secondary fermentation and primary long-fermentation bread.

The bread that requires very little time and effort for the preparation, and it doesn't have a secondary fermentation.

So you can prepare it the day before and bake it when you want to.

It takes time to ferment, but there is very little to wash and very little hassle. And it tastes great.

Mix the ingredients, put it in the fridge to ferment, and then take it out and bake it whenever you want the next day.

I would recommend to ferment for 24-48 hours.

In the case of 24 hours, if you mix it the morning before, you can bake it the next morning, so it will be ready in time for lunch.

The ingredients are very simple.

When you start preheating the oven, remove the dough from the refrigerator and cut it when the preheating is complete.

Freshly baked dough is very crispy.

The filling for sandwiches can be anything, but this time, I went with a hearty portion of hummus, grilled eggplant, and avocado.

A golden combination.

But any ingredients go well with it.

You can add tomatoes, cucumbers, carrot rapé, sauerkraut... steamed broccoli cauliflower, lotus root...

Vegan Patties, Falafel, or Sautéed tofu...

Plenty of lettuce, sprouts or baby leaves are a delightful texture...

Enjoy your sandwich days!


Ingredients (for 6 ciabattas)


* 250g strong bread flour

* 1g dry yeast

* 5g salt

* 200g lukewarm water

“Chickpea Hummus”

* 240g cooked chickpeas

* 1 clove garlic

* 2 tbsp tahini

* 1 tbsp olive oil

* 1 tbsp water or cooked chickpea water

* 1/2 tbsp lemon juice

* 1 tsp salt

* eggplants (Sliced and sautéed with oil and salt)

* avocado (sliced)

* lettuce

* sprout

* vegan mayonnaise


  1. Mix the bread ingredients in a bowl until no flour seen and let rest for 30 minutes.

  2. Dip your hands in water, gently pull and fold the dough, rotate the bowl 90 degrees, and repeat 3 more times. (See video)

  3. Let rest for another 30 minutes and repeat the second step.

  4. Cover and leave to ferment in the refrigerator for about 24 hours (24-48 hours).

  5. (The next day) Preheat the oven to 230°C and place a baking tray in the oven.

  6. Sprinkle the surface of the dough with flour and turn out onto a cookie sheet.

  7. Flour the surface of the dough to prevent it from sticking and gently stretch it out to a size of about 20cm*30cm.

  8. Divide the dough into 6 equal portions.

  9. Take the baking tray from the oven (use mittens and be careful, it is very hot), slide the parchment paper with the dough and put it in the oven.

  10. Bake at 230 degrees for 20 minutes.


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